Hanging Oblique Knee Raise

Start

Finish

similar: Hanging Leg Raise

How to do it

Hang from a bar with the shoulders packed down, then lift both knees up and across toward one armpit so the pelvis rotates, lower under control, and alternate sides.

Muscles worked

Primary: obliques · Also works: core, hip_flexors

Equipment

Pull-up bar

Common mistakes

• Twisting the whole body on the bar and swinging instead of rotating only the pelvis
• Letting the knees drop straight down fast rather than controlling the return to centre
• Trying this before you can do 10 clean straight-on hanging knee raises

Variations

• Use captain's chair supports
• Pause one second at the top of each side
• Progress to straight-leg hanging windshield wipers

Can't do this one? Swap it for

• Hanging Knee Raise
• Hanging Leg Raise
• Lying Windshield Wiper
• Russian Twist

Take care: ABROFIT automatically removes this movement for anyone who has flagged a shoulder problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Pallof Pressobliques
• Side Plankobliques
• Kneeling Side Plankobliques
• Side Plank Hip Dipobliques
• Side Plank Reach Throughobliques
• Side Plank Leg Raiseobliques